A) Weightlifting or B) 1. @ 0:00 EMOM x 10 5 - 8 Pull-Ups (^C2B) Or 3 – 5 Muscle-Ups - rest 2 minutes 2. @ 12:00 E2M x 5 10 Box Jumpovers (24/20”) 10 KB Swings 10 KB Drags - rest 2 minutes 3. @ 24:00 AMRAP in 11 minutes: 50/40 Calories 50 Pushups 50 Situps [vc_row...
A) 5 rft: 15 Wall Balls (9/6kg) (^20 reps) 10 Deadlifts (85/60kg) (^102.5/70kg) - 15 minute time cap B) E2.5M x 6 rounds 5 Bench Presses @ 85 - 90% of 5RM 30 – 60 Double Unders [vc_gallery type="image_grid" images="30317"...
A) 1. Push Press (no racks) 5RM 2. 3 x 8 @ 75%+ of 5RM B) AMRAP in 15 minutes: 9 Hang Power Cleans (62.5/45kg) 6 Strict Pull-Ups 3 Wall Walks 100m Run Kim started with us just a few weeks ago determined to improve her physical wellbeing....
A) “Open 17.2” AMRAP in 12 mins: 2 x 50’ DB Walking Lunge (2 x 22.5/15kg) 16 Toes-to-Bar 8 DB Power Cleans 2 x 50’ DB Walking Lunge (2 x 22.5/15kg) 16 Bar Muscle-Ups 8 DB Power Cleans B) E2M x 6 rounds (12 minutes) 200/160m Row 5 – 8 Burpee...
A) Deadlift 1. Build to a Deadstop 5RM 2. 3 x 8 @ 75%+ of 5RM B) Alt E3M x 4 intervals (12 minutes) 1. 20 Wall Balls (9/6kg) 10 - 20 Pull-Ups Max Pushups until 2:00 2. Max Calories in 2 minutes [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no" text_align="left"...
A) Back Squat 1. Build to a 5RM 2. 3 x 8 @ 75%+ of 5RM B) AMRAP in 12 minutes: 40 Double Unders 16 RKBS (24/16kg) 8 KB Box Stepovers (24/16kg. 24/20”) ...
A) Weightlifting or B ) 1. @ 0:00 EMOM x 10 6 OHS 6 Box Jumpovers (24/20”) 2. @ 12:00 E2M x 5 10 SDHP 10 V-Ups 2 Wall Walks 3. @ 24:00 AMRAP in 11 minutes: 50/40 Calories 50 Bicycles (L+R=2) 50 Push Presses (35/25kg) [vc_gallery type="image_grid"...
10 rft: 200m Run 10 Alt DB Snatches (20/15kg) 5 Bar Muscle-Ups (sub 5 Strict Pull-Ups + 5 Ring Dips) - 35 minute time cap ...
- Return to full class schedule A) “DG” AMRAP in 10 minutes: 8 Toes-to-Bar 8 DB Thrusters (2 x 15/10kg) 12 DB Walking Lunges (2 x 15/10kg) B) Bench Press 1. Build to a 5RM 2. 3 x 8 @ 75%+ of 5RM [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no"...
The gym is closed today for the New Years Day Public Holiday. We return to the normal class schedule tomorrow (Tuesday). We hope you've had a chance to rest and recharge. We'll be kicking back into gear with a...
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